WEDMAY27

CrossFitAllen – CrossFit

Warm-Up

30 Seconds Single Unders

30 Seconds Lateral Squats

30 Seconds Active Spidermans

30 Seconds Single Unders

30 Seconds Slow Air Squats

30 Seconds Mountain Climbers

30 Seconds Double Unders

30 Seconds Air Squats

30 Seconds Frog Hops

30 Seconds Double Unders

30 Seconds Goblet Squats

30 Seconds Slow Burpees

Mobility

Seal to Down Dog

Calf/Ankle/Hamstring in Down Dog

DB Squat Hold

Movement Prep

20 Double Unders

4 Lateral Dumbbell Burpees

3 Dumbbell Front Squats

2 Dumbbell Thrusters

1 Dumbbell Cluster

Conditioning

Metcon (3 Rounds for reps)

“Five Below”

AMRAP 5:

Buy-In: 80|R+100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

12 Dumbbell Front Squats (50/35)

Rest 5 Minutes

AMRAP 5:

Buy-In: 80|R+100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

9 Dumbbell Thrusters (50/35)

Rest 5 Minutes

AMRAP 5:

Buy-In: 80|R+100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

6 Dumbbell Clusters (50/35)

Rx=Single DB Movements

R+=Double DB Movements

Sub 120 Singles for 80 DUs
*After completing an initial buy-in of double unders, which only happen once, you’ll move into max rounds of lateral dumbbell burpees and a dumbbell movement

*Your score for each AMRAP will be the total reps of lateral burpees and dumbbell movements

*3 Separate Scores entered

At Home METCON

Metcon (3 Rounds for reps)

“Five Below”

AMRAP 5:

Buy-In: 80|R+100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

12 Dumbbell Front Squats (50/35)

Rest 5 Minutes

AMRAP 5:

Buy-In: 80|R+100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

9 Dumbbell Thrusters (50/35)

Rest 5 Minutes

AMRAP 5:

Buy-In: 80|R+100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

6 Dumbbell Clusters (50/35)

Rx=Single DB

R+=Double Dumbbell

Sub 120 Singles
*After completing an initial buy-in of double unders, which only happen once, you’ll move into max rounds of lateral dumbbell burpees and a dumbbell movement

*Your score for each AMRAP will be the total reps of lateral burpees and dumbbell movements

*3 Separate Scores entered

Extra

Body Armor

4 Giant Sets:

30 Seconds Max Single Dumbbell Overhead Tricep Extensions

30 Seconds Max Double Dumbbell Russian Swings

30 Seconds Max Banded Pull Aparts

Rest 1:30 Between Sets

One thought on “WEDMAY27

  1. How much is for 1 month 3 classes a week? Also can I book a space for tomorrow at 12 pm please. Can I pay  cash? Do you want me to bring the fogg machine 😁👍🏼 I am curious we can use it before or after. Is good practice for me and is free 😁 is up to you of course. Thank you Amalia Love 

    Sent from Yahoo Mail for iPhone

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